SherryC
Registered: 03/19/07
Posts: 25
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Reply with quote | #1 |
Dr. Shah,
I have brought this up before and it continues to be a problem. I am 48 years old and have just completed my 9th marathon at Columbus and I again had calve cramping about mile 17 1/2.
We first suggested an electrolyte issue. I have tried endurolytes, succeed caps and this time tried salt stick. I take one an hour and increased it once the cramping started to 2. I also took 4 gels and mainly drank gatorade except when taking the gels I drank water.
Prior to the cramping, I felt really good and actually was thinking I was going to be able to increase my pace at mile 20. Instead, I had to decrease my pace and stop when the spasms would act up to stretch it out and continue on.
This time in training I added some speedwork (although not consistently) and did 3 longer runs that were 20 or longer with the last one actually being 26 by doing the Akron Marathon as a training run. I ran Akron much slower than Columbus and only cramped the last 1/4 mile.
The whole week before Columbus and Akron I tried to eat lots of bananas and potatoes to increase my potassium. I think I already use enough salt in my diet thru the salt shaker.
Do you think it is a pace issue that maybe I need to just run my long runs faster or am I deficient in some electolyte? Is there a way to test for electrolyte deficiencies?
Should I come see you?
Sherry
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bethtre
Registered: 05/18/09
Posts: 7
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Reply with quote | #2 |
I am also interested in this response, as I have had very similar issues recently and have tried similar strategies.
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RunDoc
Registered: 10/26/05
Posts: 470
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Reply with quote | #3 |
dear crampers,
Sodium is the main electrolyte driving cramping issues. Potassium and magnesium are less likely. Make sure your salt shaker has sodium chloride and not potassium chloride. There is no real way to measure your electrolytes per se for this problem. There are times where we measure sweat rates to make sure we are replacing enough salt - in the literature it is amazing how much some people sweat and how much salt they lose. I would say keep increasing the salt some more, little by little. The fact you made it though Columbus is a good sign. Add in some eccentric strength training for your calves and core strength as well.
In terms of the long run issues, I would say that you should do one hard long tempo run a month. Something like a 45 min warm-up (easy) going into 45 min moderate pace and then the last 45 min hard (maybe even faster than race pace).
For me, getting out of my racing flats also seemed to help. I just race in my trainers and don't even own racing flats anymore.
Nilesh
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SherryC
Registered: 03/19/07
Posts: 25
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Reply with quote | #4 |
Thanks for your help. I will try all of the above. Not ready to give up yet!
Sherry .
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